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Carrots are considered to be a treasure trove of dietary fibres.

Highlights

For the longest time, salads have been dubbed as plain and boring. However, with an outburst of green and raw food cafes, people are warming up to the idea of salads. Salads need not be bland all the time; they could be a scrumptious fare too. Fresh, leafy greens, nuts, olive oil, eggs, chicken, salmon, your salad can contain a whole mix of healthy and yummy ingredients; you just need to look out and explore. Winters are here and we are more than excited to fill our pantry with all winter veggies and fruits. Carrots form a fundamental part of Indian winters. After all, who can say no to the greasy and good bowl of gajar ka halwa. However, carrots are so much more than that. They can prove to be an excellent salad ingredient because of their umpteen health benefits.

(Also Read:5 Salad Restaurants In Delhi-NCR You Must Try)

Being rich in vitamin A and lycopene, carrots help improve vision and eyesight. They are also enriched with silicon and vitamin C that may do wonders for your skin. The vitamin C present in carrots also helps bolster your immunity. Carrots are considered to be a treasure trove of dietary fibres. Fibre helps ease digestion and aid weight loss too. How you ask? Fibre takes a while to breakdown and digest, due to which it stays in your system a little longer. This is why you feel full for longer spell and keep yourself from indulging too often.

(Also Read:11 Best Vegetarian Salad Recipes | Easy Vegetarian Salad Recipes)

Another crucial component of a weight loss diet is protein. Protein also takes a while to digest. It helps check your cravings and regulate hunger hormone ghrelin. Chickpeas and moong beans are two of the best plant-based sources of protein that are present in most Indian household kitchens. Why not use them to make your own protein-rich vegetarian salad?

Ingredients:

1/4th cup moong dal boiled

1/4th cup of boiled chickpeas

2 cups of shredded carrots

2 teaspoon olive oil

teaspoon black pepper

teaspoon lemon juice

teaspoon honey

Method:

Ingredients

1. In a bowl add oil, and then put moong dal, carrots and chickpeas. Mix well.

2. Next, add black pepper, lemon juice and honey. Give the salad a good mix.

This salad is ideal for days you are looking for something wholesome and yummy. So bring together all the ingredients and get going!

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

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High-Protein Diet: This Winter Salad Is A Healthy and Wholesome Mix Of Protein And Fibre - NDTV Food

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One of the causes of visceral fat build-up is poor diet. The accumulation of this body fat within the abdominal cavity is considered dangerous as there is the risk of developing serious health conditions. To prevent this from happening, there is a need to make some changes to the diet.

Among the many diet plans available today, one that is seen to be the best in reducing visceral fat is a low-carb diet. The ketogenic or keto-diet, in particular, has been proven to be very effective in getting rid of visceral fat.

What is a Keto Diet?

The keto diet is a high-fat, low-carb diet with sufficient protein used by doctors as a treatment to manage epilepsy in children. The main feature of this diet is that it makes the body burn fats instead of carbohydrates. how to get rid of belly fat through a regular healthy diet Photo: Bru-nO - Pixabay

Similar to the Atkins diet, where the objective is to minimize carbohydrates intake, the keto diet does the same by cutting back on easy to digest carbs. This means sugary foods, soda, pastries, and white bread are out, which will then be replaced by fat.

How Does It Work?

With fewer carbs, the body goes into a metabolic state referred to as ketosis. Eating less than 50g of carbs per day can cause the body to run out of fuel that it can quickly use. Usually taking three to four days, the body then will start breaking down protein and fat to use as fuel, causing weight loss.

Research conducted with 28 obese and overweight adult volunteers found that those who observed a keto-diet lost more fat compared to those who followed a low-fat diet. More interestingly, those following a ketogenic diet were able to drastically reduce, in some cases, remove visceral fat from their bodies.

The study also proved that low-carb diets like keto-diet are very effective in weight loss programs and, more importantly, holds the key to removing the dangerous visceral fat. This is because low-carb diets act quickly to remove the bodys excess water, thus reducing insulin levels and at the same time, causing rapid weight loss.

In other studies that seek to compare low-fat with low-carb diets, researchers found that those who limit their carb intake lost more weight without going hungry. Researchers also revealed that the efficacy of low-carb diets could last up to six months compared to other weight loss diet plans.

Link:
Get Rid Of Harmful Belly Fat By Switching To This Diet - International Business Times

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Friday is World Vegan Day, a day to celebrate all things 100 percent cruelty-free and plant-based.

World Vegan Day was established in November 1994 in celebration of the United Kingdom Vegan Society's 50th anniversary and as a way to kick off World Vegan Month. More recently, experts have noted that veganism is on the rise across the United States, with health and eco-conscious millennials as the driving force behind the upward trend.

"For the past half-century, veganism has been a minority within a minority," wrote The Economist last December for its "The World in 2019" report. The analysis used data from a 2015 survey which found that just over three percent of Americans were vegetarianand less than one percent were vegan. The Economist also predicted that 2019 would be the year that the lifestyle would find itself introduced not as an alternative, but a mainstream lifestyle, largely thanks to younger adults.

"Interest in a way of life in which people eschew not just meat and leather, but all animal products including eggs, wool and silk, is soaring, especially among millennials," the outlet noted. "Fully a quarter of 25-to 34-year-old Americans say they are vegans or vegetarians."

In July, the Plant-Based Food Association (PBFA) working with the Good Food Institute issued a report highlighting some of the financial implications of the recent uptick in Americans leading a vegetarian or vegan lifestyle.

According to the report, U.S. retail sales of plant-based foods have increased by 11 percent over the last year, making it $4.5 billion industry. The plant-based meat category alone is worth more than $800 million, the PBFA wrote.

"Plant-based foods are a growth engine, significantly outpacing overall grocery sales," Julie Emmett, PBFA's senior director of retail partnerships wrote in a company statement. She continued: "We are now at the tipping point with the rapid expansion of plant-based foods across the entire store, so it is critical for retailers to continue to respond to this demand by offering more variety and maximizing shelf space to further grow total store sales."

In recent years, celebrities and other high-profile public figures have come forward to share their vegan lifestyles. Famous vegans include Bill Clinton, Beyonce, Natalie Portman, Ariana Grande, Venus Williams, Mya and many others.

Actor and vegan Jessica Chastain once summed up the lifestyle, saying "I guess it's about trying to live a life where I'm not contributing to the cruelty in the world. ... While I am on this planet, I want everyone I meet to know that I am grateful they are here."

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World Vegan Day 2019 Statistics: Plant-Based Diets On The Rise in the US - Newsweek

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Maangchi eating kimbap in Central Park. Photo: Christian Rodriguez

Maangchi is the kimchee queen of YouTube. Her fans are devoted the musician Japanese Breakfast called her a hero and her charmingly joyful cooking videos, focused on recipes like kimchee, tteokbokki , or Korean dinner rolls can rack up millions of views. This week, Maangchi (whose real name is Emily Kim) released her second book, Maangchis Big Book of Korean Cooking, which has recipes for Buddhist vegan cooking and a whole chapter on Korean lunchbox meals. My Korean fans are just surprised because I make food a very old-fashioned way, she says. All the time, food is changing. Maangchi really loves to cook, and this week made bulgogi lettuce wraps for her family, got her favorite baguette from Maison Kayserto eat with sopressata, and got really excited about the mackerel she found at Hanyang Mart in Flushing. Read all about it in this weeks Grub Street Diet.

Thursday, October 24First thing I do every morning is to have a cup of coffee. These days I really love Variety coffee, from Brooklyn. Almost every one of theirs I try is delicious. I have a subscription and they deliver the beans to my house, freshly roasted. I use an Aeropress, I like my coffee light but flavorful, and nutty. Makes me alert. Then I start with my smoothie for a happy life.

More than two years ago I watched a Korean TV show on YouTube and I saw a man talking about the green smoothie hed been making every morning for years. He talked about his cholesterol going down and all that stuff but what really got my attention was when he mentioned his freckles disappearing from his face! Okay, I was listening! I bought a Vitamix!

Ever since then, Ive never skipped my morning smoothie unless Im traveling, and my fridge is always full of fresh fruit and vegetables. I use grapes, kale, celery, spinach, lemon, apple, pear (or pineapple or peach), tomato, and omija (schisandra berries) along with a big spoonful of Greek yogurt.

I buy my fruits and vegetables from Whole Foods, Food Emporium, Union Square Greenmarket, or Amish Market, wherever I can find good fresh produce. This is for my health so I always remove all the bruised parts, always. I dont want any oxidized stuff in my body, so each ingredient has to pass my test.

After my smoothie I had a nice Korean persimmon, too. Called dan-gam () in Korean and Fuyu persimmon in English, I bought them at Hanyang Mart in Flushing last weekend. They are in season and very sweet, firm and crispy. I got a whole box for $12.

I had some abalone in the freezer that I bought from a Korean website run out of California called Wooltari Mall that sells wonderful, high-end Korean ingredients imported from Korea. I had ordered a dozen of abalone from them and these were the last four. I found this website after I went to Korea to learn about Korean red pepper flakes, gochugaru how they make it, and how they harvest it. (Because my readers always asked me, Which one should I buy to make kimchee? But I didnt always know the exact answer. So I would tell them, Maybe the most expensive one.) Then I went to some place famous for Korean hot peppers, where I found the really best-quality ones. Theyre sold in America, including through this website.

So, I chopped up the abalone after removing the sand sack and mouth (but not the intestines those are nutty and delicious!) and fried them with soaked rice, garlic, and sesame oil. I added water and chopped carrot and green onion for a quick, easy, and delicious porridge. With such a small amount of rice, its good food for a diet, because it makes a lot of porridge. I kept the leftovers in the fridge for later.

But the porridge didnt have many carbs so I was hungry by 4 p.m. My stomach was asking for more so I had some frozen bread rolls, reheated in the microwave oven. It was a great snack with a glass of milk! The rolls are made from my original Korean roll-ppang dinner rolls recipe. I used to make them for my children all the time in Korea when they were growing up, so it was fun to share the recipe and hear about my viewers making them for their own families! I feel very attached to them.

I had a lot of promotion work to do for my new cookbook. On Friday, I was going to film a video for Vice on how to make the bulgogi wrap lunchbox recipe from the book, so even though Im familiar with this recipe I wanted to make them again. A spoonful of warm rice on a sheet of lettuce, a touch of ssamjang (Korean spicy dipping paste made with fermented soybean paste), and the bulgogi on top, simple and delicious. The bulgogi was made with ribeye, thinly sliced. You have to put it in the freezer for one hour before preparing it so that it gets hard enough to slice thinly. One thing I like about this recipe is that one pound of meat is enough for four people once you add in all the rice and lettuce.

My family and I ate the bulgogi lettuce wraps for dinner and we loved them. I served them with mugwort soup made from mugwort (which is ssuk in Korean) I foraged from Riverside Park in May. I blanched and froze that in bunches and have been using it bit by bit ever since. I boiled the mugwort with water, dried anchovies, garlic, and homemade fermented soybean paste (doenjang). When the soup was done I took out the anchovies and served. Its crazy delicious and flavorful. It went well with the bulgogi lettuce wrap and I didnt even need kimchee!

Friday, October 25Started with my coffee and smoothie, same routine.

It was a special day as I needed to be at Vice in Williamsburg to film a video at 12:30 p.m. I knew it would take an hour from my home, so I decided to have an early light lunch so that when I filmed I wouldnt be hungry. I had a bowl of rice and my one-year-old perilla leaf pickles (kkaenip-jjangaji) made with my perilla leaves I grew on my balcony. I sometimes feel like just rice and pickles, or rice and kimchee it makes for a great meal, full of flavor. And I wont be distracted by any other side dishes, I can just concentrate on one!

The shoot at Vice was great, I made six wraps in a lunchbox. For the finale I ate one big wrap on-camera. I said, Dont tease me, I have a big mouth! The crew laughed and encouraged me to stuff the whole wrap into my mouth even though it was too big! Later I asked them to edit that part out, but lets see if they do it.

I had brought some of my homemade kimchee and perilla-leaf pickles for the producers and crew at Vice. They loved them. All through the summertime, I eat perilla leaf. Every day I pick it and wrap it around Korean barbecue, rice, and ssamjang and just eat it. This is really my happiness meal.

These days I love anything heirloom: eggs, tomatoes, turkeys, even heirloom people. Authentic, genuine, honest, and down to earth, thats my definition of people who are heirloom. And it was heirloom tomato time! You have to be lucky to get good ones, and I was really lucky at Whole Foods. They were firm, thick, crispy, sweet, and juicy, perfect levels. Of course they are quite expensive but instead of buying expensive clothes or eating out at some upscale restaurant I choose top-quality ingredients because they are always worth it in terms of my happiness.

My dinner was heirloom tomatoes, peaches, cheese, and spicy sopressata with a sliced baguette. I recently discovered the best of the best, the baguette monge at the Maison Kayser near my house. Id never tasted such delicious baguette anywhere else, including Paris! Crunchy and chewy crust with a soft and spongy inside. Both ends of the bread come to a pointed tip, like old-style traditional Korean shoes called gomusin. My whole family knows the tips are mine. I drizzle some olive oil on top, lovely!

For cheese I got Herv Mons Camembert, Spring Koe Gouda (I love the beautiful orange color that reminds me of jade!), and some Saint Angel Triple Creme which is my favorite these days. I used to be addicted to Livarot from Normandy, the stinkiest cheese I could find, but these days I like smoother cheese with a milky flavor.

It was only a couple of years ago that I discovered sopressata. Im actually not a big sausage or cured-meat person, but once in a while some meaty pungentness in my life is nice. When I eat it with baguette and cheese, it enhances the taste. As I discovered, not all sopressata is delicious. The best I found is sold at Esposito Meats in Hells Kitchen. They get it from the Alps Provision in Astoria. I slice it thin like paper with my sharp knife. The taste is deep and rich and spicy, and reminds me of well-fermented kimchee.

I also served it with more Korean persimmons and some pesto that the producers from Vice gave me, made with ingredients grown on the rooftop of their offices. It was great!

Saturday, October 26Coffee and smoothie again.

When I bought that baguette yesterday from Maison Kaiser I also bought two financiers. There is so much butter inside its a guilty pleasure, but its delicious with my morning coffee as a weekend special, so I just had half of one, and it was enough. I like the plain flavor. With my coffee it turned from guilty pleasure to just pleasure.

My lunch was white fluffy rice cooked on the stovetop, with steamed eggplant and kimchee soup. Koreans make huge quantities of kimchee, which surprises some people. We make so much because when its well-fermented we make other dishes out of it like kimchee pancakes, kimchee stew, steamed kimchee, braised kimchee, kimchee dumplings, and yes, kimchee soup! I made kimchee soup with my well-fermented sour kimchee, just chopped it up and added chopped pork shoulder with some gochujang and water and boiled until the pork and kimchee turned soft and the broth was flavorful. Then I added tofu and cooked it another five to ten minutes. This is my familys favorite all wintertime, they love the combination and its always gone quickly.

Steamed eggplant, called gaji-namul in Korean, is one of my favorite side dishes. Korean eggplant is longer and thinner than Western eggplant, but I didnt have any Korean eggplant in the house so I used American eggplant. I sliced it into a half-inch-thick pieces lengthwise and steamed it for five minutes until well cooked but not mushy. Then I tore it up with my fingers and seasoned it with soy sauce, garlic, green onion, toasted sesame oil, and toasted sesame seeds. It was soft, savory, and comforting, and went well with the kimchee soup.

I made multigrain rice with my electric pressure rice cooker. I have a Cuckoo brand from Korea, which makes great rice every time and is especially good for multigrain rice. I used white short grain rice, barley, brown rice, and black rice.

I also made beef radish soup (soegogi muguk) with brisket from Dicksons Meats in Chelsea Market. Its the best brisket in New York City that Ive found so far, and it reminds me of the brisket I used to buy from a butcher in my neighborhood in Korea. It tastes just like the Korean beef I used to taste, with just enough tasty fat to make the perfect beef radish soup. I salted the soup with my three-year-old homemade soy sauce! Yum!

These days, Korean radish is in peak season, and the past weekend I found some beautiful ones in Hanyang Mart in Flushing. Good radish is firm, crispy, sweet, and juicy. I cut it into matchsticks and made a very simple Korean radish salad called musaengchae. Its one of the most Korean common side dishes.

Also at Hanyang Mart I bought some mackerel. Holy mackerel! They were so large with wonderful blue backs, and their eyes were so clear. Its hard to get good mackerel in the summertime, but its in season, so I bought several and cleaned, butterflied, salted, and then wrapped them into individual pieces and put them in my freezer. Then for my dinner, I took one out and instead of pan-frying it as I usually do, I used my air fryer that my daughter bought me a while ago. It turned out great! Soft, flaky, salty flesh with crunchy skin, really delicious!

Sunday, October 27Had my coffee and smoothie and, later, a quick lunch before shooting my video. I reheated some of the leftover kimchee soup in the fridge and added a scoop of rice to it. Its a quick eating style that Koreans call gukbap, literally soup rice. I shoot my videos every 10 days or every 12 days. Its not like, Okay this is the date Im supposed to. That is too much obligation. I always want freedom.

It was a late dinner for me after filming. I ate the oxtail soup from the video shoot, served with well-fermented radish kimchee (kkakdugi) from my fridge. An oxtail soup recipe had been requested by my readers so many times, so I couldnt wait to post the video! Oxtail has a lot of meat, so you need to cook it until the meat is tender but not falling off the bone into the soup. That meat has a lot of collagen and protein, and when I ate the light milky broth, my lips stick to each other. Thats when Im satisfied with my oxtail soup.

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YouTube Star Maangchi Savors the Best Part of the Baguette - Grub Street

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The 2020 presidential election is still a year away. For whichever candidates go all the way, thats more than a thousand meals, mostly eaten on the road while glad-handing and selfie-taking with voters around the country. From downing corn dogs for the cameras to eating the lumberjack special at a famed local diner, each public meal is an opportunity to connect with voters under the (ludicrous) pretense of being just another regular person or a vote-erasing disaster, like John Kerrys Swiss-cheese-smothered Philly cheesesteak in 2004. For most candidates, every single bite in front of a camera is a tight-rope walk over a pool of molten nacho cheese.

But then theres South Bend Mayor Pete Buttigieg, whose gastronomical exploits, from the Iowa State Fair to the iconic Grimaldis Pizzeria, where he shamed former candidate and NYC Mayor Bill de Blasios dainty slice-eating manners, are already the stuff of electioneering legend. So its no surprise that when I asked multiple campaigns for permission to tail a candidate and document everything that went into their body for two straight days, the Buttigieg camp was by far the most receptive, allowing me full access often, I was the only photographer in the room while the candidate embarked on a bus tour across rural Iowa battleground counties that went for Obama in 2008 and 2012, but flipped to Trump in 2016.

The tour started in Cedar Rapids, at a fish fry fundraiser for Abby Finkenauer, a freshman congresswoman from Iowas First District. Every top-tier candidate made an appearance: Joe Biden, Elizabeth Warren, Bernie Sanders, and Buttigieg, who recently overtook Biden and Sanders in the latest Quinnipiac poll. The fundraiser was not a traditional food photo op like the Iowa State Fair or the Polk County Steak Fry, so the candidates largely hid out in the green room, though Cory Bookers partner, the actress Rosario Dawson, did wander out at one point to collect some fried Alaska walleye. Buttigiegs slot was late in the afternoon, and the team had already eaten Jimmy Johns, the college town sandwich chain of choice, for lunch, so he missed the actual fry but with the next stop two hours away, there was no time for fish anyway, just a cup of black coffee as the bus took off.

Next up was a rally in Decorah, a town in Winneshiek County. The town has a population of just 7,700, but more than a thousand people showed up to see Buttigieg, who is going all-in on Iowa. With a start time of 7 p.m., there was no set plan for a dinner stop. Food is always a surprise on these trips, said Sean Manning, Buttigiegs deputy Iowa press director. Where it comes from, when it comes.

Between the stump speech, Q&A session, and handshakes, Buttigieg spent an hour with the crowd, then returned to the bus and drank a Founders All Day IPA while answering questions from the press. While there were off-brand White Claws, red wine, and a bottle of Bulleit bourbon available, Buttigieg stuck to IPAs like his politics, a beer style that is progressive but ultimately safe over the two days I trailed him.

Visiting a restaurant with a presidential candidate usually involves more hand-shaking than eating, so essential meals are often consumed out of sight from voters, which presents logistical difficulties. Most meals are ordered and picked up while the candidate is still on stage, so its ready to eat on the vehicle by the time the event is over. In Iowa, the task of choosing where and what to eat falls to Buttgiegs Iowa press director Ben Halle, who went to school at the University of Iowa; state director Brendan McPhillips; and the advance team, which scouts locations and arranges logistics so things are already in place by the time the candidate arrives Seamless, but for everything. The team often surveys local volunteer coordinators for recommendations, but Jimmy Johns and Dairy Queen frequently win out restaurant chains are, at the very least, a known commodity.

Word from their volunteers on the ground was that the food from Toppling Goliath Brewing Company, which specializes in IPAs and barrel-aged stouts, is the best in Decorah, so the advance team ordered trays of tacos, chips, fries, and pizza to take back to the hotel. Buttigieg sampled from various trays before opting to wash down the chicken tacos with a Lagunitas IPA while chatting off the record with press and staff.

Buttigieg often begins his stump speech by asking voters to imagine the sun rising on the day that Donald Trump is no longer president of the United States. But the next morning, the sun rose on Buttigieg doing an intense workout before heading out to the bus to shoot campaign video. Of course, the advance team made sure that breakfast was waiting.

Buttigieg took a few bites from a box filled with hotel bacon and eggs before spying a tray of cinnamon rolls and maple pecan sticky buns from Rubys Restaurant. Ever the millennial, Buttigieg shot a photo of the fully loaded tray with his cell phone and tweeted it before microwaving one of the frosted buns and chasing it with a cup of black coffee. The bus took off for the first stop of the day, 67 miles away in Waverly.

The event in Waverly was at a local school gymnasium, packed with 568 people. Like in Decorah, Buttigieg spent an hour there, which gave the advance team time to get three platters of sandwiches from Sub City, a sandwich shop located in an old train depot that came highly recommended by Buttigiegs local volunteers.

Theres a sort of romantic notion that driving through the American heartland and visiting every diner along the way is the best way to see, and taste, what this country is really made of. Riding with a presidential candidate, this could not be further from the truth: The goal is to touch as many voters as possible, and a small towns sole diner is not an ideal space to corral hundreds of people, much less grab a quick burger. Eating mostly happens while the bus wheels are in motion.

Eating on a vehicle is good for portion control, said Buttigieg, noting that there isnt a big table where things can spread out. For lunch, Buttigieg took an Italian sub from one of the Sub City trays and loaded it up with lettuce, tomatoes, and pickles so many pickles.

My team is pretty good about keeping me well fed, Buttigieg said as he drank a can of Diet Coke with his sandwich. He added a bottle of water and coffee to the mix as the bus rolled toward Charles City, about 30 miles away.

Energy was running low at this point: It was late in the afternoon, the room at the Charles City Elks Lodge was small and dark, and it had started to pour outside. The advance team took note of this and made a run to Dairy Queen to pick up Blizzards for Buttigieg, the staff, and the entire press corps. Two dozen Blizzards in vanilla, chocolate, M&Ms, and Reeses flavors were waiting on the bus by the time the event ended.

Buttigieg wrapped up after an hour and looked wiped as he boarded the bus, but perked up as he settled down with a Reeses Blizzard and conversations with the press corps turned toward football. The caravan sped toward the last stop of the day, 30 miles away in Mason City.

Mason City was the largest of the stops, and the gym at Lincoln Intermediate School filled up accordingly. The city is also home to Northwestern Steakhouse, which is sometimes considered the most iconic steakhouse in the state. There is, however, little campaigning advantage to visiting a nearly empty 65-seat restaurant in the late evening and having dinner there, so the advance team opted for more takeout.

Large platters of fried rice, pad thai, egg rolls, and fried dumplings from Thai Bistro and Sushi Bar were ready on the bus when the event ended. The sushi wouldve been a bit too risky, said Lis Smith, Buttigiegs fiery communications advisor whose New York-style media blitz approach has elevated a near-anonymous mayor of a midwest town to the top tier of the Democratic primary. Though her critique of landlocked state sushi is a bit outdated, she seemed pleased to get some Thai food into the mix, mentioning that whoever ordered some underwhelming subs earlier in the trip fucked up.

Buttigieg sampled a fried dumpling before settling on a plate of chicken pad thai, an egg roll, and a Pompeii IPA from Toppling Goliath Brewing Company.

Another day of campaigning for president down, 361 days of road food to go.

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What Mayor Pete Buttigieg Eats on the Campaign Trail - Eater

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Neuropathy is nerve damage that often occurs in people with diabetes and as a side effect of chemotherapy. Although lifestyle changes and conventional treatments may ease symptoms of neuropathy, supplements may also help.

Symptoms of peripheral neuropathy include:

Although any of the body's peripheral nerves can develop neuropathy, most people experience symptoms in the feet or hands.

Treatment for neuropathy usually involves managing the condition that has caused it and relieving symptoms. Research into using supplements and natural remedies for neuropathy is ongoing. Supplements may have fewer side effects than conventional treatments and have other health benefits.

As with any medication, anyone wanting to try supplements should discuss the risks and benefits with a doctor first. Anyone experiencing severe side effects should seek medical advice as soon as possible.

In this article, we examine vitamin and supplements that may help reduce symptoms of neuropathy, prevent it from occurring, or even reverse nerve damage. We also discuss dietary and lifestyle tips for neuropathy and look at when to seek advice from a doctor.

Acetyl-l-carnitine (ALC) is a popular supplement for treating a wide variety of symptoms. The liver and kidneys naturally produce it.

People undergoing chemotherapy may find relief from neuropathy with ALC. However, the data supporting its use are mixed.

While some small early studies produced promising results with the supplement, other data suggest that ALC does not work.

Other studies show that ALC helps control pain and may improve nerve function in people with neuropathy due to diabetes.

B-12, B-6, other B-complex vitamins may also ease symptoms of neuropathy.

B-complex vitamins play an essential role in nerve health, metabolism, and sensory perception. B-complex deficiencies are relatively common, and a person can develop a deficiency after just a few weeks of inadequate intake.

A person needs to consult a doctor before supplementing with B vitamins.

Some B-complex supplements that may help neuropathy include:

Alpha-lipoic acid (ALA) may help reverse free radical damage and intensify the effects of antioxidants, which may slow or stop nerve damage.

A handful of studies suggest that ALA may offer relief from some neuropathy symptoms, especially burning and stabbing pains, within a few weeks.

A 2006 study evaluated symptoms of neuropathy after 5 weeks of taking oral doses of ALA once a day. The researchers divided participants into three groups according to ALA dosages of 600 milligrams (mg), 1,200 mg, and 1,800 mg.

Participants received a single oral dose of ALA each day, and researchers compared them with a placebo group. At all three dosages, participants reported fewer symptoms. However, people who took higher doses experienced more side effects.

Another study found that people taking 300 mg of alpha-lipoic acid along with 150 mg irbesartan showed increased blood flow in the brachial artery, which is in the upper arm. They also experienced lower levels of inflammation, suggesting the supplement may help with both blood flow and inflammatory processes.

The Foundation for Peripheral Neuropathy also suggest that calcium could help with chemotherapy-related neuropathy, but again, research is limited.

However, the study published in Nutrients found that high dietary calcium had no effect on chemotherapy-induced neuropathy in some people.

Rich dietary sources of calcium include dairy foods, such as milk and cheese.

Glutamine is the body's most abundant amino acid. It may improve many side effects of chemotherapy, including inflammation, muscle pain, and neuropathy.

Food sources of glutamine include:

Glutamine is also available as a pill or an injection.

Several small studies have found that glutamine may eliminate or reduce the severity of neuropathy in people having chemotherapy. However, researchers need to carry out further research to confirm these findings.

Glutathione is an antioxidant that the body produces naturally. It is an increasingly popular supplement, and some foods, such as okra, asparagus, and avocados, contain high levels of it. However, digestion breaks up glutathione, and the body does not absorb it, so people may need to use other methods. Talk to a doctor about the best ways to take in glutathione.

Preliminary research has found that glutathione may help with chemotherapy-related neuropathy, diabetic neuropathy, and neuropathy of unknown origin.

Not all studies have found that glutathione works, so more research must assess its role in nerve health.

N-acetyl cysteine (NAC) is present in foods such as lentils, beans, and bananas. NAC may protect the neurological system from inflammation and damage, which may help prevent or treat neuropathy.

A 2018 review highlights several small studies linking NAC to improvements in several neurological disorders, including neuropathy.

NAC may also help with Parkinson's disease and Alzheimer's disease, though the research is still in its infancy.

Some people develop neuropathy because they have a deficiency in particular vitamins and nutrients. Supplements can help reverse or reduce symptoms.

Some vitamin and mineral deficiencies that may cause neuropathy include:

Taking too much of any supplement can cause serious health problems, including worsening neuropathy. People who suspect they have a nutrient deficiency should ask a doctor to check their levels and then consult with a nutrition expert about which supplement to use and at what dosage.

Neuropathy is a complex symptom, and the right treatment varies from person to person.

Diet and lifestyle strategies that may help a person to reduce their symptoms or even prevent neuropathy include:

People with conditions that may cause neuropathy should discuss prevention strategies with a healthcare professional.

It is also important to see a doctor if:

Neuropathy can be unpredictable and may suddenly get better or worse.

Many people with neuropathy find that they have to try several treatments to see improvements. Neuropathy is a treatable symptom, especially with the right combination of medication, lifestyle changes, and treatment for the underlying condition.

A person should talk to a healthcare professional about strategies for managing neuropathy.

Some people find that tracking their symptoms over time helps them understand which interventions or medications have worked and allows them to establish links between their lifestyle and neuropathy symptoms.

Excerpt from:
Supplements and vitamins for neuropathy: 8 options - Medical News Today

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Maine lobstermen have brought in fewer pounds of lobster this year only slightly over half of what was landed last year. Thats still 50 million pounds, so it is still an incredible amount of lobsters. But, the lower catch level this year has many lobstermen and scientists wondering why they are seeing this decline.

To say that the marine ecosystem is complex is a vast understatement. So, to point to a single reason for the lower catch this year is not realistic. There are so many different factors impacting what is landed that it is difficult to untangle them in an effort to study the why.

Reproduction is one of the keys to replenishing the population, so it is logical to look at how many baby lobsters are being born each year. Going back further, you can look at the number of eggs that are produced. Female lobsters carry their eggs on their bellies and are known as berried females because these black shiny eggs look like blackberries. The rate that the eggs develop depends highly on temperature warmer temperatures mean eggs develop more quickly. It can also mean that a female lays fewer eggs in some cases. In this way, warming ocean waters may be contributing to fewer eggs.

It is what happens next, however, that is critical to survival. Once the eggs hatch, the larvae are easy targets for hungry predators. For every egg, maybe 1 in 10 survives to become an adult lobster. There are three larval stages before the lobster settles and becomes the crawling, insect-like crustacean we recognize. Once it settles, it can hide more easily and can also use its hard pointy shell as defense.

In addition to surviving predation, lobster larval survival also depends on food. And, this is a bit of a mystery. Try dissecting a larval lobster stomach and discerning what it ate for breakfast. Even the best microscopes dont make it easy. Some new research, however, is helping to solve this mystery. Scientists from the Bigelow Lab are using DNA techniques to identify exactly what those tiny larvae are eating. This could help them to understand any shifts in the larval diet that could affect their survival.

This work is a partnership with the University of Maines Darling Marine Research Center, the University of Southern Maine and New Hampshire Fish and Game. It brings a lobster scientist, Rick Wahle (Darling Marine Lab) together with Bigelows David Fields, a copepod (lobster larvae food) expert, and Pete Countway, a molecular biologist from right here in Brunswick. The project began when these scientists noticed that both the copepod and larval lobster populations were decreasing. They also noticed that there were fewer recruits new legal-sized lobsters. All of this led to the question of how these might be linked.

This work is just getting underway, so there are many more questions to answer. The group plans to continue to build on this summers initial data by doing further DNA sequencing to look at exactly what is being eaten. Theyll also be doing feeding

experiments to see what kind of food larvae prefer and testing out how well they survive with different amounts of food.

The causes of the drop in catch this year may or may not have to do with larval diet and could have more to do with any of the other myriad factors. Nonetheless, this research will help scientists to better know the habits of these little critters that grow up to be a part of our states most valuable fishery

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Intertidal: Many there are many reasons why this year's lobster catch is on the decline. - Press Herald

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Native Americans are more likely than any other group to have diabetes,and Sharon Day wants to start addressing the problem early really early.

Day is executive director of the Indigenous Peoples Task Force in Minneapolis,which is preparing to release a baby food next year under the brand name Indigi-Baby.It will be made from traditional Native American ingredients like wild rice,Gete-Okosomin squash and rutabaga.

Why do we wait until people are pre-diabetic before we try to get them to eat healthy foods?said Day,who is a member of the Bois Forte Band of Ojibwe.

Indigi-Baby products wont just be for Native babies,but it could be especially beneficial to them.Native people are particularly vulnerable to chronic illnesses like diabetes and heart disease in large part because of diet.

We used to be so healthy,and we had lean diets and we ate foods that grew here,Day said.

That changed,she said,when the government moved Native Americans to reservations and their diet changed to what she calls commodity foodslike white flour,white sugar and canned meat,which are high in fat and calories and low in other nutrients.Highly processed foods continue to be common in many Native homes.

The recipes for Indigi-Baby food were created with chef and nurse Lori Watso,a member of the Shakopee Mdewakanton Community:wild rice and blueberry with maple syrup;Gete-Okosomin squash and buttercup squash;and wild rice and aronia berry.

Theyve also been working with Kalidas Shetty,a food scientist at North Dakota State University,to make sure their food is high in fiber,antioxidants,and vitamins.

The goals for Indigi-Baby go beyond nutrition.The Indigenous Peoples Task Force is growing much of the produce on a few acres just south of the Twin Cities in accordance with agroecological principles.They dont use pesticides,they plant cover crops to reduce run-off and improve soil health,and they plant a variety of produce together.

Mike Neumann stands on the farm in Farmington, Minn., where the Indigenous Peoples Task Force is growing produce for a new baby food called Indigi-Baby.

Max Nesterak | MPR News

Agroecology is about the biodiversity,the farm ecosystem,the community,said Mike Neumann,the project manager for Indigi-Baby.We want to be able to demonstrate that the soil is healthier,there are more pollinators,and there are more diverse animals than when we started.

What they cant grow,theyre sourcing from other sustainable farms or harvesting like the wild rice.

This attention to principles means Indigi-Baby will be more expensive than other brands,but Day thinks moms will see the value in paying a higher price.

Around the community we see young mothers with their babies with their little Nike shoes that cost like $35 because they want their babies to have the very best.What our success will be is when those new moms want their babies to be eating Indigi-Baby food because they want the very best for their child,Day said.

They expect to produce only about 5,000 units next year,and some is already spoken for by the Native American Community Clinic.

Eventually,Day hopes youll be able to find it in big grocers like Whole Foods,as well as the corner store on the reservation.

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Indigenous baby food aims to improve health of babies and the environment - Minnesota Public Radio News

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I tend to get painful throat infections during the winter. Is there a natural treatment I could take?

A. The short and simple solution is to supplement with zinc. This mineral is well known as being important for a healthy immune system, but it is particularly useful in treating infections because zinc is naturally secreted into fluids by the body as an antiseptic. Not only is this helpful when dealing with throat infections, but also infections of any organ or tissue.

You can find zinc in the form of a lozenge, which is ideal since this delivers the mineral directly to the throat. Suck on a lozenge for as long as you can, taking one every couple of hours throughout the day to help target the affected area.

Zinc is also important for helping to reduce the duration of the cold virus in adults, but research indicates that it makes little or no difference in children. You can also make sure that you get plenty of zinc in through your food.

The best dietary sources are nuts, beans, dairy products, chickpeas, fruit, eggs, wholegrain cereals, pumpkin seeds, potatoes, figs, yeast, tahini, and most meats.

Another tried and true natural remedy for any kind of throat infection is the good old lemon and honey drink. This combination will help to soothe the inflammation and inhibit infection. You can also add in garlic, ginger, cayenne, turmeric, and thyme to supercharge the infusion.

To help with the pain you are experiencing, you can make a soothing herbal combination using slippery elm powder and marshmallow root.

Both of these herbs work by soothing the membranes, making swallowing much less painful. Make a cold infusion by brewing enough for a whole day infuse 4 teaspoons of dried herb in a litre of cold water overnight, then strain and drink throughout the following day.

You can also gargle with this liquid for instant relief. If you cant find marshmallow root, then just using the slippery elm will work well. Please do go and see a doctor or ENT if you find yourself unable to swallow, develop a rash, or the infection just wont budge no matter what you do.

My 10-year-old son suffers from frequent tummy upsets, which can lead to diarrhoea. What would you recommend?

A. It is definitely important that you get your son checked for common gastrointestinal disorders such as coeliac disease, Crohns disease, and Irritable Bowel Syndrome (IBS).

His symptoms could indicate the presence of an underlying condition, and it is essential that you know what you are dealing with so that you know the best way to support and heal your son.

There is a dietary protocol specifically formulated to help relieve symptoms and minimise the impact of these disorders and other similar complaints. It is known as the Specific Carbohydrate Diet (SCD) and is clearly explained by Elaine Gottschall in her book, Breaking the vicious cycle: Intestinal health through diet.

Steve Wright and Jordan Reasoner have further explanded on Gottschalls work by creating the website http://www.healthygut.com full of information and resources for anybody suffering from autoimmune disorders, leaky gut, diarrhoea, constipation, heartburn and reflux, along with a number of other gastrointestinal issues.

The Specific Carbohydrate Diet (SCD) works on the basic principle that eliminating complex carbohydrates, refined sugars, and lactose for a significant length of time will starve out the harmful bacteria in our intestines. These bacteria thrive on complex carbohydrates (disaccharides and polysaccharides), and when their numbers increase, the gut wall becomes inflamed as a result of the byproducts of the bacteria population.

Diets high in refined and processed foods, sugar, and unhealthy fats can trigger or even cause a number of intestinal issues, as can antibiotics. As well as opting for local seasonal produce and wholefoods, it can be useful for many sufferers to eliminate wheat and/or dairy.

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Natural health: Treating throat infections during winter - Irish Examiner

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The calendar is closing in on Thanksgiving, which is only three weeks away. That means its time to start thinking about the turkey youll serve guests, particularly if youre planning to roast a fresh bird that has never been frozen.

We contacted major Portland-area grocery stores, and found that many have started taking orders for fresh turkeys, which are available in a variety of options, ranging from basic free-range varieties to heritage breeds that have been fed special diets free of antibiotics and genetically modified ingredients.

Heres a look at what they are offering, along with deadlines for placing orders:

Green Zebra Grocery is selling Marys free range and organic turkeys that are antibiotic-free and non-GMO certified, priced $2.99 to $3.99 a pound, depending on the variety, and come in a range of sizes. The store also has bone-in and boneless turkey breasts, priced $4.99 and $5.99 respectively. The grocery is also taking orders for cooked turkey, vegan options, side dishes and desserts. Orders can be reserved online. The deadline is Nov. 24. Customers who pre-order get a $10 off $50 coupon that's good through the end of 2019.

Market of Choice is selling Sheltons free-range turkeys for $2.99 a pound, and Marys organic, free-range turkeys for $3.99 a pound. They come in a range of sizes. The grocer also has free-range, boneless turkey breasts, running $8.49 a pound for natural, and $10.99 a pound for organic. They also have turkeys from Oregons Aurora Valley Poultry, which are between 14 and 16 pounds each, and are 100-percent vegetarian-fed and antibiotic-free, for $99.99 each. Orders must be placed by phone or in person by Nov. 21.

Natural Grocers is selling Mary's organic, free range and heritage turkeys that are antibiotic-free and non-GMO certified. The turkeys range from $2.79 to $6.99 a pound, depending on the variety, and come in a range of sizes. The store also has brined turkeys for $3.49 a pound, and organic, bone-in turkey breasts for $6.99 a pound. Orders can be reserved online with a $5 deposit. Early ordering is recommended. In past years, turkeys have sold out before Thanksgiving week.

New Seasons Market is taking orders for turkeys ranging from fresh Diestel birds at $2.79 a pound and fresh organic turkey offered at $3.99 a pound, to brined turkeys at $4.99 a pound. The grocer also offers a kosher turkey for $4.99 a pound, as well as a local pasture-raised turkey, which run $5.99 a pound, from Champoeg Farms just south of Portland in St. Paul. New Seasons' fresh turkeys come in a range of sizes, with some as large as 36 pounds, which is enough to feed more than 20 people. They also have Diestel fully cooked turkeys for $8.99 a pound. The grocer is also taking orders for ham, duck, goose, game hen, and Thanksgiving meal packages. Orders should be placed by Nov. 24, and can be made at the store or online.

Nicky USA is offering four types of fresh turkeys: Diestel free-range turkeys that are fed an antibiotic-free, hormone-free, gluten-free diet for $3.19 a pound, ranging from 10 to 18 pounds; Mary's free-range turkeys that are fed an antibiotic-free, hormone-free, gluten-free diet for $2.78 a pound, ranging from 12 to 24 pounds; Northwest Natural turkeys that are fed a hormone-free, gluten-free diet for $1.84 a pound, ranging from 10 to 14 pounds; and Premium Specialty free-range turkeys that are fed a hormone-free, gluten-free diet for $2.30 a pound, ranging from 10 to 24 pounds. Nicky USA is taking special orders while supplies last by phone only (1-800-469-4162). All direct orders must meet a minimum of $125. Nicky USA's fresh turkeys can also be special ordered from Fitt's Seafood in Salem.

QFC is offering Northwest Natural fresh turkey in a range of sizes from 8 to 32 pounds, as well as fresh Northwest Natural turkey breast. They also will have Butterball fresh turkeys, as well as Marys non-GMO free-range and organic fresh turkeys. Prices are not yet finalized.

Safeway and Albertsons stores will offer several varieties of fresh turkeys, ranging in size from 10 to 24 pounds. Prices range from $1.99 a pound for Butterball and Foster Farms turkeys, to $3.99 for O Organic turkeys. Safeway will also have Jenny O bone-in turkey breasts for $1.99 a pound, and O Organic turkey breasts for $6.99 a pound.

Whole Foods Market is selling Mary's organic and free-range turkeys that are antibiotic-free. The turkeys range from $2.49 to $5.99 a pound, depending on the variety, and come in a range of sizes. Orders should be placed by Nov. 26, and can be made at the market or online. Additionally, cooked turkeys start at $39.99 and come in a range of sizes. The grocer is also taking orders for full holiday meals, including side dishes, pies, and vegan options.

Zupan's Markets will have free-range, non-GMO Shelton's turkey for $2.99 a pound, ranging from 10 to 34 pounds. In addition, they'll have a limited supply of organic Shelton's turkeys at $5.99 a pound, ranging from 10 to 17 pounds. Orders can be placed online or in-store. The deadline for orders is Nov. 25.

Representatives from Fred Meyer and WinCo Foods didnt respond to requests for information about their fresh turkey options, but shoppers undoubtedly will find them in the two weeks before Thanksgiving. Well update this story when we get word about this years offerings.

If you don't pre-order a fresh turkey, you'll still be able to find them at most major grocery stores throughout the area, with the best selection available seven to five days before Thanksgiving. Even if you haven't pre-ordered a fresh turkey, you can call the meat department of most stores to find out what's available, and they'll set aside a turkey in the size you want.

When placing your order, it's a good idea to have a size in mind, since you don't want to be stuck with mountains of leftovers, or not have enough to feed everyone generously on the holiday, and still have enough for Black Friday sandwiches.

For turkeys under 16 pounds, the rule of thumb is 1 pound per serving. Larger turkeys have a higher meat-to-bone ration, which means you can go with less than a pound per serving. But if you want ample leftovers and who doesn't want leftover turkey? -- estimate 1-1/2 pounds per person, no matter how big the turkey is.

Looking for more Thanksgiving recipes? Weve got you covered!

-- Grant Butler

gbutler@oregonian.com

503-221-8566; @grantbutler

Visit subscription.oregonlive.com/newsletters to get Oregonian/OregonLive journalism delivered to your email inbox.

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Where to order Thanksgiving turkeys in the Portland area, and how much to buy - OregonLive.com

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